Wednesday, 12/10

Warm-Up
4 Rounds of
4 Hanging Scap Retractions (can go to kip swings on rounds 3-4)
8 Squat to Boot Strappers
12 Supine Scorpion
16 Jumping Jacks

then,

1 min OH band distraction/ side
1 min standing calf stretch/ side (:30 straight leg/:30 bent knee)

Met-Con
8 Rounds
:30 Max reps Pull-ups*
:30 Rest
:30 Max reps DB Renegade Rows (M @ 1/2 BW, W @ 1/3 BW)
:30 Rest
:30 Max reps Double Unders**
:30 Rest

*Scale Pull-ups to max band assisted in a single set, or Ring Rows
**Scale DU to Single skips

Mobility
1 min OH band distraction/side
1 min standing calf stretch/side (:30 straight leg / :30 bent knee)